🧰 SENSORY GROUNDING TOOLKIT
​Build Your Own Support Kit
From Ashley Russell, EMDR Therapist | emdrbristol.org

💬 Why This Helps
When we’re overwhelmed, anxious, numb, or overstimulated, our nervous system needs real, felt experiences of safety.
Engaging the senses — especially touch, smell, and sound — helps settle the body faster than thoughts alone.
It’s not about “thinking your way out.” It’s about feeling your way home.

🛠 How to Use This
Use this toolkit whenever you're feeling out of your window of tolerance.
You're aiming to bring your awareness gently into the present moment, through your body.
Pick one or two senses to start with — whatever’s easiest to access — and try a few items. You can’t get this wrong.

✋ TOUCH
  • A warm mug in your hands
  • Hand on your chest or belly
  • Smooth stone, shell, or soft texture
  • A weighted blanket, scarf, or hoodie
Your ideas:


👃 SMELL
  • Citrus peel (orange or lemon)
  • Lavender oil or pillow spray
  • Coffee grounds or tea leaves
  • Eucalyptus balm or mint
Your ideas:


👂 SOUND
  • White noise or a fan
  • Music that calms or energises
  • Nature sounds — rain, birds, wind
  • Humming or singing to yourself
Your ideas:


👁 SIGHT
  • Look at something green or growing
  • Candle flame (watch the flicker)
  • A photo that soothes or inspires
  • Fairy lights or soft changing colours
Your ideas:


👅 TASTE
  • Strong mint, citrus sweet, or chewing gum
  • Ice cube or warm herbal tea
  • Something crunchy or sour
Your ideas:


🌿 Ashley’s Favourites
Soft hoodie. Chamomile tea. Birdsong in my headphones. And my warm cat in my lap.
Sensory bliss.

👜 Keep It Handy
​Try making a mini sensory kit for your:
  • Bag
  • Desk
  • Therapy space
  • Car
The more accessible it is, the more likely you'll use it when things get wobbly.
Think of it like a first aid kit for your nervous system.

📄 Download this as a printable PDF:
👉 SENSORY GROUNDING TOOLKIT – Ashley Russell

🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
Feel free to share this with clients, friends, or anyone who needs it — just keep the credit and the care.